EXERCISES

CALF STRETCH

• Stand back approximately one foot facing a wall. Extend one leg behind you. Keep both feet flat on the floor, toes pointed straight ahead, with your extended knee straight and your front knee bent.
• Move your hips forward, keeping your lower back flat.
• Lean into the wall until you feel tension in the calf muscle of the extended leg.
• Hold for 10 seconds, then stretch the other leg, then relax.
• Repeat at least 2more times.

PLANTAR STRETCH

• Stand back two to three steps facing wall.
• Bend one leg forward and lean slightly against the wall.
• Keep the back foot flat against the floor and parallel to your hips.
• Raise the back heel off the floor. Shift your weight to the ball of the foot and PRESS down.
• Hold for 5 seconds, then relax.
• Repeat at least 2 more times.

ACHILLES TENDON STRETCH

• Stand with one leg in front of you, slightly bent, and the other leg extended.
• Lower your hips downward.
• Slightly bend knee of the extended leg just until you feel slight tension at the back of your ankle.
• Hold the stretch for 10 seconds and then stretch the other leg.
• Repeat at least 2 more times.

If you have any questions regarding these instructions, please call us at (319) 233-6107.